徒手体操特点
吐水槽啊，它是根据人体各部位的特点，依照一定的程序，由局正、居深、转动 和绕凡的一系列图书动作。他所组成的身体练习是体操中啊最基本的练习，包括单人动作和双人动作。 那么他的特点是什么呢？他的特点啊，是动作简单，不受场地和器材条件的限制，容易推广，具有广泛的群众性 啊。那么他的作用是什么呢？那不是说广播体操和生产体操啊，他是图书操啊，图书体操的一种，根据需要啊啊编操啊，不同时间做操啊啊，可选择不同的动作。但经常做操的话呢，可 使四肢和躯干灵活啊，动作协调，对增强啊，中枢神经系统，促进血液循环，加速物质的代谢，预防疾病，振奋精神都有积极的作用 啊。那么他的任务是什么呢？他的任务啊，就是增加关节韧带活动的幅度，有助于啊技术动作的掌握。那么同时呢，他也可以避免拉伤损伤 啊。这是吐槽的他的这个他的任务啊，他的内容包括什么呢？他的内容啊，包括很多啊，有头部运动啊，上肢运动啊，扩胸运动啊，洗车运动啊，洗转运动啊， 腹背运动啊，踢腿运动、全身运动、跳跃运动，整理运动等等等等啊。所以 的土主操还是比较多的。那么其实土主操啊，他是比较重要的一项内容啊，但是在我们现实当中，教学当中也发现很多这个学生啊，不太重视这一块啊。由于体操课时比较少，所以我们同学掌握这块内容啊，还是比较薄弱啊，比较薄弱 啊。如果要成为一个合格的体育老师的话，一块内容一定要把它掌握好啊。啊具体啊要要想进一步提高的话呢，我们课程里头有进一步啊更为详细的介绍啊。关于教职内容，详情请点击下方小黄车。
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10:58查看AI文稿AI文稿the name of the sport gymnastics artistic gymnastics is not a coincidence since it's the art of body weight training therefore there are thousands of exercises that gymnasts do to develop their physique from which you probably know a lot， but in this video i'm going to show you twelve typical sprinkling exercises that gym must use and you may be never heard about them or never tried them if you're working out you probably know the hollow body position handstand or rings muscle up these exercises appear in other training types as well， but when we see them we associate them with gymnastics immediately since dead's their origin， but today i'm going to show you some exercises which are not that well known they are not impossible gymnastics drills from professional routines， but they are really achievable exciting and efficient so i ended up with twelve access that i will briefly present with an overview in the order i found them the most interesting for you i will tell you a short description of each and where you can feed them into your workouts， but i'm not going to deep dive into the details because it would be very long if you want me to make a more detailed video of any of the exercises let me know in the comments section and now let's get right into it this exercise is a modified version of the ice cream maker which is a typical gymnastics exercise in itself， but i thought many of you may don't know this one with the circles basically this is a pulling exercise where your core plays a key role gymnasts do this exercise to improve the full body tension strangling the core and improve coordination for the circles on the pamel horse the expression the end justifies the means is true here since they practice a supplemental exercise in hanging to improve the exercise in support on the palm of horse this exercise seems tricky， but you need to start it in bent arm hang with overhand grip from here you need to strive for drawing big circles with your feet， while you maintain full body tension and help the movement with your arms you can start small and even end up with circles that go through the front lever you can do this as a pulling exercise your back and arms will pump up while drawing those circles and improve your core and coordination this exercise is a great scapula stabilization which you need to do in a wide overhand grape pull up yourself approximately in half range of motion from here start to adapt and abduct your scapulas with moving your upper body back and forth in the biggest possible range of motion while you maintain full body tension make sure that there is enough space for your head don't hit the bar this exercise is building your back and arms you can use it as a pulling exercise or advanced prehab scapulostabilization the shoulder supported maltese the special progression for the maltese that gymnasts do mostly on the rings and sometimes on the floor this exercise has a significant transfer effect to the planch it puts great load on the shoulders arms the seratos interior chest and core it's not a coincidence that gymnasts lube bruto by doing this exercise on the rings this is an easier progression where the intensity decreases thanks to the shoulder and arm support at home you can do this exercise with chairs？ you can start with tuck then you can do advanced stock thread off single leg full or even raises and eccentrics let's talk about briefly how gymnasts use dumbbells or weights they do many variations of raises flies with locked elbows from personal trainers we know well that doing dumbbell flies or raises with locked elbows is lethal， but gymnasts do them poor people don't have another choice since judges accept the strength skills only we'd like to elbows therefore gymnasts need to get strong for that and this is how they do supplemental exercises with dumbbells weight place or of course with the rings by the way this is one of the secrets of the big gymnast biceps is that i will talk about in another video in details thanks to the locked albums and the big load of some the strength skills such as multis planch， iron cross or even only in a back lever the biceps need to contract isometrically and since this puts a big load on the biceps instimulated to grow if the joints are prepared and the exercises are built up gradually there is nothing wrong with the straight arm exercises you can do these exercises according to your goals to strengthen your shoulders and arms and supplementary exercises for example for the plunge after your skill and or pushpup workout the pump swing is also a typical gymnast strengthening exercise on the parallel bars it makes the pushing structure of your upper body work your shoulders chest and triceps same as the dip， but it also improves your coordination and it's more variable you can do it when swinging forward back word or both you can start with small swings and work it up even until a hand stand in the back swing you can incorporate it as a pushing exercise in your workout the korean dip is a great type of dip that you need to do on a single bar and you can do it with underhand and overhand grip as well in the starting position you need to support behind your body which is hard in itself and from here you need to do the dips with a little great make momentum you might think if momentum is present you can't purely improve strength， but the whole point of this exercise to control the movement with the small momentum and synchronize your movements it's an exciting exercise which can be a great new stimulus to your chest shoulders triceps and core give it a shot and let's see how you like it the russian dip is a less comfortable version of doing dips， but it covers a key movement for gymnasts on the parallel bars during a parallel bar routine there can be several times where the gymnast lends on his upper arm and from there swings forward up to the straight arm support the russian they basically teaches this movement without the swing that's why they use it a lot i said it's uncomfortable because supporting on your upper arms can be painful in the beginning， but don't worry you'll get used to it the preparation of this exercise can be another also typical gymnast move， which is the upper arm dip that's actually a big inner version of the iron cross as well， you can incorporate the russian deep obviously the pushing exercise to work out especially， if the muscle up is also on your wish list since this is also a great operation exercise which i've already talked about in one of my previous videos if we talk about dips， i have to mention the bulgarian dip， which is also an iconic edmund gymnast departation on the rings the point of this deep variation is to drive your elbows to the side while you're doing the dips until your upper arms reach the horizontal this exercise is a great transfer effect to the iron crust and build your chest shoulders and triceps as other deep variations for the first look it might seem dangerous， but if your upper body is prepared and you build up your strength gradually it's a beneficial exercise one of the secrets of massive arms strong grip and wide back is rope climbing you may remember from the pe classes it it was a favorite of many of us the rope is unfortunately not the most accessible equipment， but you can find it in some gyms or even outdoor parks if you want to get a super strong grip and pulling strength， i highly come in to do it if doing properly it puts a huge load to your lats and arms also helps to correct the symmetries you can build it up from the leg assisted version after the acid climbing this is a topic of another video if you have the opportunity， i highly comment to climb the rope a typical gymnast core exercise is the long push uphold that gymnast used to improve full body tension which is extremely important for the giants on the high bar for example this position can be familiar from the end point of the full ab wheel or trunk extension on the rings this is a static and more stable version that you can do without equipment if you're confident with the plank hold you can start this exercise with increasing the distance between your hands and feet gradually make sure to run your upper back and maintain posterior pelvic tilt the whole time you can do this exercise as part of your core training another typical gymnasco exercise is the city leg raises to improve compression strength if you're good at this exercise you have the best chance to do the press to handstand plus your six pack can also be visible if you pay attention to your nutrition this is a great exercise for both you need a basic flexibility to do it， but even if you have that this exercise will be uncomfortable your thigh through a cramp in the beginning while you're doing the leg raises， but don't worry you'll get used to it sooner or later if you're interested in this exercise i've already made a video about it that you can find on the channel last， but not least here comes the pullover which is a great complex exercise it's true that gymnasts mostly use it only to get over the bar real quick while practicing on the high bar， but regardless it's a great exercise you need to start to pull up by raising your legs and pull your hips over the bar if you do this right you can get over the bar with some momentum so your lats arms and core will definitely work during this exercise plus you are pushing muscles on the top you can also do some straight bar dips on the top lower down and start again if you're looking for a compound exercise like the muscle up this is also a great choice with jumping to get used to the movement on a lower bar that you can do it in tuck pike or even with straight body all right so these will be the twelve typical gms exercises that i wanted to show you briefly giving some ideas for your workouts if you like any of them give them a try and if you want to start training based on accomplished system which based on gymnastics you want to follow along specific plans for joint preparation basic strength and skills from beginner to the advanced level click the link below and get started today i can help your journey personally in our private group you can ask me any time even on the weekly live qnas thank you so much for watching i hope you found this video helpful if you did so please like share and write a comment what do you want to see in the next videos？ if you don't want to miss the new videos subscribe with notifications on and see you next week in the next video。
4898戴夫健身分享
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06:03查看AI文稿AI文稿if you're familiar with calisthenics you've probably heard of the false grip this means using an overgrip where you put as much of your hand as you can over the bar or rings the false grip is important for some skills such as the muscle up and can be used to manipulate the difficulty of other skills such as archer， chin， ups or front lever pull ups in this video i'll be explaining when to use it why it's challenging and how you can improve your false grip capacity with a standard grip we hold the rings under our fingers or knuckles with the wrist in a neutral position with the false grip the wrist is flexed and the rings rest under the palm near the forearm the full script can be done with the thumbs over or under and which option you choose will depend on the thickness of the bar where possible i like to have my thumbs around the bar for extra stability the most common application of the false grip is the rings muscle up while it will elevate you slightly and allow you to pull higher this is not the main reason for the grip the primary reason for the false grip is to put your hands in the correct position to support yourself when you reach the dip component of the skill if you perform a muscle up with a standard grip you'll end up supporting your weight under the knuckles which is a very weak and compromising position for the wrists as rings are unstable it's difficult to switch your grip during the movement and important to set the hands in the right position before starting the muscle up when it comes to the bar muscle up the false grip is less important this is because you can use power and switch your grip around the fixed bar however， went down on a thick bar or in a slow and controlled manner the skill becomes more reliant on the false grip other applications are to reduce the range of motion or difficulty of exercises by using a full script with archer chin ups you'll be holding the ring closer to the body and making the exercise easier by using a false grip with front lever pull ups you'll start with the hips closer to the bar and have less distance to clear to complete a rep if you can't touch your hips to the bar with a standard grip you may be able to do so with a false grip the reason the false grip is difficult is due to the length tension relationship of muscles muscles are much better producing force at mid range rather than very short or long positions if you try to make a fist forcefully you'll notice the wrist naturally extends this is because the finger flexes also across the wrist joint and by extending the wrist they'll be at a more optimal length to generate force if you try to make a fist with your wrist flexed as in the full script you'll notice you can't produce as much force in addition to this the skin near the wrist is delicate and not as tough as this skin on our palms when performing a false grip the rings rub on the skin near the wrist on the little finger side of the hand this is uncomfortable and can result in a skin tear if doing too much too quickly the good news is that our bodies can adapt with practice muscles can get better at producing forcing short positions and our skin can toughen if you struggle to hang with a false grip you can use easier postures such as the bent and straight on road positions to build capacity the close of the body to horizontal the more challenging the holes will be select the most challenging progression you can and hold each of these for two sets of fifteen to twenty seconds twice weekly as you get stronger you can incorporate the false grip into standard rows and then into harder skills like chin ups you can also strengthen the wrist and finger flexes with supplementary exercises such as barbell wrist curls finally the equipment you use will influence the difficulty of the fall script generally thicker rings make the grip easier than thinner ones for this reason i like to wrap my rings with athletic or tennis racket grip tape to increase the diameter as well as improved traction using chalk will also help with this and make the false grip easier to reduce your chance of a skin tower start slow and gradually increase the amount of full script work you do if pain increases rest until the next session， i hope you enjoyed the video and that helps your understanding of the false grip if you found it valuable leave a like or comment and make sure you're subscribed for future uploads。
580ICFC徒手体适能
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00:31查看AI文稿AI文稿level one level two， level three level five flexibility routine available in my bio。
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09:07查看AI文稿AI文稿i'm sure that you seem gymnast to hold their bodies in different positions such as the planch front、 lever、 back、 lever or human flag and you were amazed how they could do these skills for me personally this was the main motivation before i started to work out and if you want to master them as well the good news is that it's absolutely possible， but not without the proper core strength in this video， we're going to do a really effective gymnast co workout that will help you to progress easily and the fastest with the strength skills i mentioned if you are new on the channel or this video is the first one you watch here it's important to know that this video is part of a series with the previous beginner and intermediate gymnast co workout videos i started a new series where first we are focusing on strengthening the extended body position then the compression strength with beginner， intermediate and advanced workouts this video is the advanced level of the extended body position workouts if you haven't watched and completed the beginner and intermediate workouts， then i suggest you to start with those if you miss them， you may feel this workout too difficult what you also need to know about this series that i upload the new workouts in every four weeks， which is only important in the beginning if you watch these videos later when all levels are uploaded， you can find the playlist where you can check them all out in one place if you follow these workouts and do them for at least four weeks each you will always find the next one on the channel and you can build a decent course strength that gymnast do focusing on the two areas i've mentioned with that being said let's see a quick overview of the advance workout straight to the point we'll do three exercises strengthening the trunk from all directions the first exercise is the drag on flag this is the king of the extended body position exercises in my opinion if you master this exercise， you have a much easier time while learning the front， lever and many other exercises find and grab a stable pull a wall bar the bottom of a closed door at home or a sturdy furniture that can hold your weight keep your elbows bent looking forward with your forearms being parallel roll up to the vertical position and do rest with straight body for serial public tilt squeeze your abs and glutes keep your legs tight and closed with pointed feet the goal is to keep your body straight and tight don't pike or arch you don't need to go all the way down the point is to keep the tight body position and leave some space between your body and the ground it's not an easy exercise but don't worry it can be modified really well， so you can progress gradually i suggest you to go through the following steps start with tuck， then advance， tuck hall flay straddle half extended leg and fool this is one way of modification and the other is to descend only until you can pull yourself back and hold the best possible position according to your level like 75 degree， 45 degree and later lower if you completed the previous workouts， i'm sure you will be able to work with these progressions the goal here is to do 5 racks in full range of motion and 10 seconds hold with straight body in the beginning you can do it with the modifications i've mentioned and if you can't complete the wraps or hold， just stop and rest until the end of the exercise， the second exercise is the river's leg lift this is a really underrated exercise， many neglect or completely missed it however， it's really effective to improve your posterior change strength for the skills i've mentioned so you will feel its benefits for example in the back lever or planch for sure find an elevated surface where you can lay on your front and you can grab it to hold yourself？ it can be a chair or a bench but actually the best will be a higher surface where you can do laglets in the four inch of motion？ i know it's not easy to find like i said it's not the end of the world if you just do it on a chair or bench， the point is to lay on your front and let your legs move so you should be able to bend your hips freely basically you can do this exercise two ways with a straight leg lift as you see in the video or with hip and knee extension？ if you do it on a lower surface， you will probably find the second one more comfortable lift your legs until they reach the horizontal and become in line with your upper body then do the same reverse we'll hold the last rep the goal is to do 15 reps and 30 seconds hold if you can't do that many reps in the beginning just stop and rest until the end of the exercise， the third and last exercise is the rollovers from hallow body position to superman and back both ways you already know the key points of these exercises since we have done them in the previous workouts as well this exercise is a great one in itself it works your whole core thoroughly the front side and back plus it has a rotational movement all these in an extended body position in my experience many people struggle with the rollovers in the beginning if you experience the same， you can help with your hand and get stronger as time goes on you can start rolling using your heaps or upper body goal is to roll without touching the floor with your arms and legs and keep your legs together all the time we'll do five wraps each way if you can't do that when it wraps in the beginning just stop and rest until the end of the exercise， these will be the exercise of the circuit that you can follow along now we won't rest between the exercises all right so if you're ready， let's get right into it all right this will be one round i recommend to do two to four rounds depending on your training level between the rounds you can do one and a half two minute rest the goal would be three sets with the reps you've seen this video don't forget the reps you see are the end goals don't forget to subscribe if you haven't already to get notifications about the following workouts， which will be about compression strength with all three levels thank you so much for watching i hope you found this video helpful if you did so please like share and write a comment what do you want to see in the next videos？ if you don't want to visit the following videos subscribe with notifications on and see you next week in the next video。
1943戴夫健身分享
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